Type 2 Diabetes

August Results + Changes for September

August ResultsI was diagnosed with type 2 diabetes about a month ago and I kicked it into high gear to get the weight off. I started by being much more aware of the food I was eating and making some small changes. I went to whole grain everything and upped my intake of fruits and veggies.

I haven’t done much exercise because I’ve been focused on my food. I’m working on one thing at a time so that I can make sure I’m comfortable with that before moving on to something else. But, I have been moving a lot more. I bought the FitBit Charge HR and I’ve set my step goal to 5,000. That may not seem like a lot, and it may not be to you, but, for me, it’s a big improvement.

As a freelancer, I generally sit for hours upon hours a day at my computer working on tasks for my clients. I used to eat lunch at my desk, too, but I don’t do that anymore. Anyway, I’ve started moving a lot more than I did before I was diagnosed. Before, I was lucky to log 1,000 steps a day so, you see, 5,000 is a big difference.

I’ve also gone hiking a few times and I’ve dusted off my recumbent bike, and I’ve stocked my YouTube watch later playlist with some awesome workout videos. But, that’s the extent of my exercise….so far.

August Results

So, now that you know all that I’ve done it’s time to reveal the results for the month. Drum roll please……..

I lost 17 pounds in August! That’s right – 17 whole pounds. My starting weight was 278 (July 27) and my weight, as of August 31, is 261. I’ve gone down one dress size in a month, making all of my clothes too big.

Changes for September

I’m fairly comfortable with my food now so it’s time to incorporate regular exercise. It’s perfect timing, if you think about it, because the weather should be getting cooler as the month goes on. Just because this week is going to feel 200 degrees, doesn’t mean that the whole month is going to feel like that. I’m anxious to grab Digger and head out for a nice walk in the mornings after the kids head off to school. Speaking of Digger, here’s one of my partners in crime.

Digger
My min pin & baby boy, Digger.

Before I can take him out on the town, I need to buy him a new harness because he’s outgrown is old one. This boy is all muscle and there’s no way I’m walking him without a harness. Digger likes to walk really fast and he loves to run, so that’s really good for me. I’m also going to get back into walking the local trails this month.

What are your fitness plans for September?

Image credit: FreeDigitalPhotos.net

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How I Manage My Raging Sweet Tooth!

I don’t care who you are, we all have a sweet tooth. Sometimes, we try desperately to ignore it thinking it will go away only to learn that it gets worse. Well, at least is does for me because that’s all I think about. Before my diagnosis, my sweet tooth ruled my life and I indulged it every change I got. But, things are different now. I’ve learned a few things about cravings and how to deal with them effectively.

Indulge Slightly!

There’s absolutely nothing wrong with giving in to your sweet tooth, but make sure you indulge wisely. Don’t raid your cupboards for cookies or your freezer for ice cream. Grab a banana or other fruit to nosh on instead. Do not, I repeat, DO NOT sabotage yourself just because you want something sweet. It’s not worth it!

Fresh Fruit
Cantaloupe and honey dew are two of my favorites!

Find Alternatives

I read that nuts are a great source of protein so I started buying cashews. They’re my favorite so I was thrilled to learn I could still eat them! I’ve realized that, when eating cashews for my morning snack, I don’t crave sweets nearly as much. How about that?

I’ve also fallen madly in love with the Fiber One Strawberry Cheesecake bars. Cheesecake has always been my weakness but I’ve never liked it with fruit. These bars are delicious and satisfy my craving for sweets and cheesecake without all the other crap that goes along with it. I have been telling everyone about these and a few of my friends have also fallen in love with them. Yes, they’re that amazing! Go get some – I guarantee you’re going to love them.

Fiber One Strawberry Cheesecake Bars
DELISH!

Change the Subject

Sometimes doing something different will get your mind off of your sweet tooth, especially if you’ve already indulged. I usually get an attack of the sweets between dinner and bedtime. That’s definitely not the time to indulge so I’ll change what I’m doing to get my mind off of it. My husband thinks I’m totally crazy, but what else is new? 😉 Ironically, sometimes playing Candy Crush on my phone works so I usually save my lives for that purpose. I just realized how that sounds, but, hey, whatever works! I don’t want to exercise that late in the evening because it energizes me so I have to find non-active alternatives. It may be different for you so find what works for you and have at it.

The moral of the story is to find out what works for you to manage your sweet tooth healthily. Whatever you do, don’t let your craving for sweets derail all of the good you’ve done. But, if you fall off the weight loss wagon, pick yourself up, dust yourself off, and get back on that sucker as soon as possible! Just like you have a bad day at work, you’re not always going to be on point with your weight loss. Life happens, but the faster you get back on track, the better you’re going to feel.

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Tomato Basil Flatbread Pizza

Tomato Basil Flatbread Pizza

I love pizza but it doesn’t always go along with healthy eating. That is, until now. I found the idea for a flatbread pizza on Pinterest and modified it to suit my tastes. I mix it up with garlic flavored flatbread to add a bit more oomph to it. It’s very filling, super yummy, and really easy and quick to make!

It’s a quick and easy lunch for when you want something not-so-healthy but don’t want to wreck your healthy eating. I don’t even miss regular pizza!

Tomato Basil Flatbread Pizza
 
Prep time
Cook time
Total time
 
Satisfy your craving for pizza with this delicious, healthy alternative!
Author:
Serves: 1
Ingredients
  • 1 Flatbread
  • 1 Tbsp Pesto Sauce
  • ¼ c. Mozzarella Cheese, low-fat
  • 1 Tbsp Basil
  • 1 tomato, diced
  • ¼ c. Mushrooms
  • ¼ c. Red Onion
Instructions
  1. Preheat oven to 350 degrees.
  2. Spread pesto sauce on flatbread.
  3. Sprinkle basil on top of pesto sauce. Add veggies and sprinkle with mozzarella.
  4. Bake for 7 minutes or until cheese is melted.
Notes
I used the sun-dried tomato pesto sauce instead of the original. It's more like pizza sauce.
Nutrition Information
Serving size: 1 Calories: 527 Fat: 17.9 Saturated fat: 5.9 Carbohydrates: 70 Sugar: 10.6 Sodium: 1211 Fiber: 4.7 Protein: 22.1 Cholesterol: 25.6

Tomato Basil Flatbread Pizza

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Dieting: The Old Fashioned Way

Dieting The Old Fashioned WayDieting is hard but making a lifestyle change is even harder. I post regularly on Instagram and Facebook since I was diagnosed, and I’ve been bombarded with people selling Cize, 21 day fix, and so many other diets. Admittedly, I was interested, at first, with Cize but quickly changed my mind after seeing the $140 price tag. Let me just say this now – there is no quick fix for weight loss. I’m not into drinking my meals (shakeology or spark) or spending a ton of money on stuff that’s here one day and gone the next.

I’m doing this the old fashioned way! That’s never a fad. I’m not knocking those who choose to take that route, I’m just saying it’s not what I want to do. I got thinking about the future, my future, and how a fad diet will impact that. Will I be dependent on one of those diets to maintain my weight loss? I wasn’t willing to risk it. I’ve got enough to deal with now as it is.

It seems as though we all want dieting to work overnight but it doesn’t. I’ve learned that losing weight slowly increases the chances of keeping it off in the long-run. That’s what I want. I don’t want to lose weight and gain it all again.

This isn’t a diet for me; it’s a lifestyle change. The only way I’m going to be successful is to change my eating habits and exercise regularly. I have to learn to change everything in my life if I’m ever going to be successful.

As for workout DVDs, all I can say is that YouTube is a wonderful thing. You see, we have a smart TV (that’s not exactly what I call it, but….) so I can sign into YouTube via an app. That means I have access to a ton of workout videos on the big screen. It also means I can workout wherever I have an internet connection so there’s no excuse for me missing a day.

So, to all those people who have hit me up wanting me to buy something, save it because I’m not buying. There are only 2 things I’ve purchased to help me and that’s the FitBit Charge HR and a premium subscription renewal to LoseIt. I refuse to buy “trainer” food, workout DVDs, or shakes. It’s just not worth it for me.

Losing 20 pounds in 21 days sounds amazing but it’s really not healthy or realistic. Don’t spend all that money on crap if you absolutely don’t have to. Think about this – I lost 14 pounds in 21 days simply by eating healthy and moving more. Trust me when I tell you that eating healthy is far less expensive than those fad diets and it lasts a lot longer.

I’m not here to judge or tell anyone how to reach their goals. This is all about me, my journey, and the choices/decisions I make. If you want to give them a shot, go for it and I wish you the best of luck. For me, it’s just not how I want to reach my goals.

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Dining Out with Type 2 Diabetes

Dining Out with Type 2 DiabetesDining out happens but there’s no reason to be intimated by it. I used to be so scared to eat out with the family, but, after learning a lot, I’m not anymore. Even with type 2 diabetes, I’ve found that I can still enjoy a nice meal out without wrecking it all.

The first couple of times we dined out, I went right to the chicken Caesar salad because it was low in carbs and calories. Last week, however, I branched out and ordered a dish with meat and veggies. The hardest part for me is ignoring the bread (it’s my favorite) but I’ve done it for 3 weeks now. You know, you’d think they’d offer different types of bread for weight conscious people, but I digress.

Dining out doesn’t have to something you avoid, whether you have diabetes or not. The one thing that truly helps me is the LoseIt app because it has restaurant foods, which makes it easier for me to pull up dishes from major chain restaurants and fast food joints.

I have a strategy for dining out now that I didn’t have before my diagnosis. I’ve learned how my plate should look thanks to the American Diabetes Association, and I keep this in mind when ordering. While the recommended plate setup is 1/4 plate starch, 1/4 plate meat, and 1/2 plate veggies, I use a variation while dining out. I order double veggies with the meat entree instead of a veggie and a starch. I don’t know what’s in the starch or how much comes with the meal so it’s much safer for me to order double veggies.

If I’m not ordering a salad as my entree, I’ll start with a salad as an appetizer. This is good for anyone who’s wanting to drop a few pounds because you’re not as likely to eat the entire entree. I’d much rather fill up on veggies than something heavy. I test my sugar first thing in the morning, so my dinner has to be on point at all times.

If you’re dining out for breakfast, I highly recommend staying away from sugar as much as possible. We went out to Denny’s a few days ago for breakfast and that caused me a great deal of anxiety. Breakfast contains many of my favorite foods, such as pancakes, french toast, eggs, sausage, scrapple, toast, and syrup. OMG – syrup! Anyway, at Denny’s, I ordered 2 egg white, 2 sausage links, and the blueberry wheat pancakes. It was roughly 500 calories, which is high for me, but I had all day to burn it off. I ate all of the eggs and sausage and half of the pancakes, and I measured my syrup so that I didn’t use as much. That was a big deal considering that my pancakes or french toast is usually drowning in syrup.

When dining out, I’m really strict about what I order for dinner but not so much for the other meals. Don’t get me wrong, I’m still concerned with the amount of calories, carbs, and sugar in each meal but dinner is the one that I worry about the most.

What it all comes down to is speaking up for yourself. Don’t be afraid to ask for what you want at restaurants so that you stay on track. You’d be amazed at how accommodating restaurants can be with customers. I used to be one of those people who didn’t want to make a fuss but not anymore.

Image courtesy stockimages

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How I’m Dealing with Type 2 Diabetes

How I'm Dealing with Type 2 DiabetesWhen I was told that I had Type 2 diabetes, my mind stopped. I was scared. Not only for myself, but for my family. In my mind I’m not old enough to deal with health issues like this but the reality is, I am. Although I still feel like I’m 16 (on a good day), I have to realize that I’m in my mid-30s and it’s high time I take responsibility for my health! It’s been 3 weeks since my diagnosis and I’ve been dealing with it fairly well – if I do say so myself.

Acceptance

This was the most difficult part for me. I had to admit that I’ve done this to myself and that was a bitter pill to swallow. Once it sunk in that this was all my fault, I started to have clarity and things started to fall into place. I have to do what’s necessary to change my life and health so that I can cure myself. I’m not going to rely solely on medication because it’s my fault I have diabetes to begin with.

Eat better

Type 2 diabetes is a curable disease that often occurs when people are overweight, or, in my case, obese. I have to completely change my eating habits if I expect to see any changes. I really thought this was going to be difficult because my family is a meat and potatoes kinda family. But, I’m happy to report that it hasn’t been difficult at all! I’ve switched my breads and pastas to whole grain, my rice from white to brown, and my snacks are low carb and often sugar free.

Get Moving

One sure-fire way to get rid of diabetes is to move more. I can’t just sit around and think that the weight is going to magically fall off because we all know it doesn’t happen that way. I got myself a new FitBit (the charge HR) and I’ve been trying to meet my step goal daily. I’ve dusted off my recumbent bike and I started riding while I’m watching television. Sometimes that 20 minutes flies by and other times, well, let’s just say, I’m watching the clock. But, any additional movement is better for me than just holding my couch to the floor.

Realize it’s curable

This is not a death sentence! Type 2 diabetes is curable by losing weight and making healthier choices. Even losing as little as 10 pounds can make all the difference, according to my doctor. As of this writing, I’ve lost 14 pounds and I couldn’t be happier about it! I’ve been testing my sugar each morning and I’m happy to report that it’s only been out of range once. My doctor told me to keep my numbers between 80-120 and I’ve done it. The highest my sugar has been is 134 and that was 2 weeks ago.

Stick to a schedule

It’s important to keep your blood sugar, or glucose, as stable as possible to prevent spikes throughout the day. You all know that I’m a planner fanatic so I’ve just incorporated that into my routine. I eat on a schedule every day to keep my sugar under control. The only time I really have an issue with this is one the weekends, for a couple of reasons: 1) I sleep in which makes my meals later than usual, and 2) we’re often out of the house a lot running errands or doing something together as a family. I’ve learned to always have snacks in my bag so that I can somewhat keep my schedule when we’re out.

Being diagnosed with type 2 diabetes isn’t the end of the world. It’s an opportunity for you to take control of your health – once and for all! My next checkup with my doctor is in 6 months and I’m determined to walk in there and knock her socks off. We each cope with things in our own way, but I’m here to tell you not to dwell on things. If there’s anything you can do to change your current situation, do it! You hold the power to change your life – YOU – no one else. If there’s something you want to change, change it.

Image courtesy Gualberto107

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How to Shop for Healthy Foods with a Family

How to Shop for Healthy Foods with a FamilyIf you’re anything like me, grocery shopping is a huge pain on a normal day. Trying to eat healthy and manage weight loss makes grocery shopping even more difficult – especially when my family tags along. We have a limited amount of time together so we always grocery shop together, which makes it somewhat difficult for me. I’m a list maker and I tend to only go down the aisles that house the items on my list. My husband, however, is the total opposite. He goes down each and every aisle, whether we need anything or not, just to look, he says. Here’s how I shop for healthy foods with a family.

The first thing I do is make my plan of attack. I think of the supermarket as the battlefield because it’s chock full of temptations that can very easily sway me. My husband and I are strategic now when it comes to grocery shopping. We divide and conquer.

I’m a paper and pen list maker but I’ve adjusted to make things a bit easier for my husband, who, for whatever reason, despises writing things down. We use the Out of Milk app (Apple & Android) on our phones to make our grocery list because we can share it. He tackles the inner parts of the store and I handle the outer perimeter.

One thing that I always do before heading out to the grocery store is to make sure I’m not hungry. I grab a snack or make sure I have lunch before I walk through those doors. If I don’t have something on my stomach, I tend to buy more crap, which defeats the purpose of shopping for healthy foods. If I’m not the least bit hungry, I always throw a baggie of cashews or something in my bag before we go. There’s nothing wrong with noshing on a snack as you’re shopping. 🙂

I try to plan our meals for the week before heading to the store, too. This not only helps keep me on track with my food but it’s good for my budget, too! We only buy what’s absolutely necessary to get through the week and whatever spices or condiments we may need. I plan all 3 of my meals because it’s easier for me. I don’t like having to think too much about what’s for breakfast, lunch, and dinner. Of course, dinner is the only meal that my family participates in planning, which is okay. I can always make my portion of dinner healthy even if they don’t.

That’s how I shop for healthy foods with a family. It’s not always easy but it’s nowhere near as difficult as I thought it would be either. That was just another excuse I made for not shopping for healthy foods before, but that’s not the case now.

Image courtesy of stockimages

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